Top Ways to Try and Keep Yourself Healthy

Being healthy can seem hard work. At times you may feel as though there is just too much temptation and not enough motivation. As if that wasn’t enough, you also have to think about your lifestyle and how your new regime is going to fit in with that. If you need to know more, then you can find out whatever you need, right here.

Get Enough Sleep

Getting enough sleep can easily be one of the most difficult things to do. For adults, the minimum amount of sleep you should be getting is between 7 and 9 hours. If you are having a hard time getting this then you need to use the hour before you go to bed to try and have some quiet time. This could include reading a book, having a nice long bath or even meditating. If you are having trouble getting to sleep even with doing that then you may have a Vitamin D deficiency. One way for you to turn this around would be for you to either get out more or to even try and increase your fish intake.

Eliminate Processed Foods

Image via FancyCrave
Image via FancyCrave
Processed foods may be convenient, but they usually come with a huge range of awful
ingredients. They are high in sodium and sugar, not to mention that they also contain refined carbohydrates and artificial ingredients. The list really does go on and on. If you need to cut down on your refined carbohydrates, then you can easily try to opt for much healthier options. Most of them can be prepared the night before and this will make it much easier for you to avoid
rushing round in the morning.

Exercise More
Image via Sabel Blanco
Image via Sabel Blanco

Exercise improves your health and also your mood. It is a fantastic way for you to get some fresh air and you would be surprised at how much it could help you to maintain your concentration throughout the day. If exercising is hard for you or if you are finding it hard to get time in the day, then start out with small changes. A walk to work can work wonders for your body and it can also help you to arrive invigorated and energetic for the day ahead.

Eating out most of the time will probably mean that you don’t get enough fiber. This can also be very bad for your heart. If you are concerned about this then why not look into “what does a heart scan do?” so you can get yourself checked over. Dietary fiber helps you to improve your bowel function and it also helps you to control your blood sugar and your cholesterol. If your fiber intake is very low, then it is important that you increase this over time. If you make a change too suddenly then your body may not be able to adjust, and it may also take you quite a long time to see results as well. Try and start by incorporating fiber into your main meal of the day, and then go from there.

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The Importance Of Looking After Your Senses

There is a tendency to compartmentalize health into categories that have a focus on fitness in this day and age. And while it is incredibly important to stay active in order to maintain health, there are other aspects of our bodies that we should be considering when we discuss health that might not get remembered. Here we are going to take a look at some of the smaller parts of our body that play big roles in our daily lives and need our attention as much as the rest of our systems.
Image via GDJ @ Pixabay
Image via GDJ @ Pixabay

Hearing

For starters our hearing. Some might consider that there isn’t much we can do with regards to preventing hearing loss and they would be wrong. There are ways that we can protect our ears in the same way we look after the rest of our physical and mental well-being. Our ears are a lot more sensitive than we might realize, and that there is a reasonable suggestion that we don’t appreciate our hearing until it starts to fade. So, with that in mind you should ensure that you are protecting your ears from loud working environments like around heavy machinery or when doing tasks like mowing the lawn with ear protectors. You should also be wary of using headphones for prolonged periods of time, especially when you are listening to loud music.

If you do have concerns about your hearing, or even if it has been a while since you got a check-up, you should book in for a hearing test. You might find that your ears are in full working order or that there are some signs of deterioration. Either way, there shouldn’t be too much cause for concern, especially if you take the time to learn more about how hearing loss is treated.

Image via cocoparisienne
Image via cocoparisienne
Eyesight

When discussing the impairment of one sense we naturally gravitate towards another. In this case, we are going to discuss eyesight. Once again our eyes a part of our body that a lot of us worry about having damage to, but perhaps don’t always consider how fragile they are. Some of the ways you can protect your eyes include wearing goggles or glasses in potentially hazardous environments and frequently washing them if you have been around materials that could get in your eyes.

Once again regular check-ups are the way to go here. A local optician should be able to give you a running commentary on your eyes over the years which will give you peace of mind for what the future holds. Of course, there are problems that can occur with eyes such as glaucoma, but having a history of your eye health will only be of benefit to you in this circumstance.

We are fortunate to be living in an era where medical science has progressed to a point where hearing and eyesight loss can both be offset or treated with a variety of methods. But you should take care of both in advance of any issues arising and seek expert advice on a regular basis.

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Health supplements are all the rage these days, and they come in more varieties than you could wrap your head around if you spend a whole weekend with a clipboard and pencil trying to make an exhaustive list.

The bottom line is that whether you want to get bigger muscles, burn some fat, burn some fat from your belly, in particular, boost your memory, boost your mood, get to sleep easier at night, become a better weightlifter, experience better digestion, or any number of other things, there’s some health supplement that might help you out. Or, at least, that claims it might.

But, with all this choice spread out before us, what do we really need to know and consider when it comes to taking health supplements? Well, here are some questions that it might be worth keeping in mind.

Image via stevepb
Image via stevepb


Are the proportions of various substances in the supplement within recommended daily allowance guidelines?

Many supplements out there — particularly those that feature vitamins and minerals — include dosages of various compounds that far exceed the daily recommended allowance guidelines.

For certain water-soluble vitamins, like vitamin C, this is not likely to be a problem. Overdose on some vitamins such as selenium or zinc, however, and you can find yourself experiencing some serious health problems.

Ideally, any supplement you take will stick broadly within the daily recommended allowance guidelines. Vitamin supplement stores will tend to have a large selection on offer, and it’s worth taking the time to check the labels, to see exactly how each particular supplement matches the RDA guidelines.

Is there good evidence for the supplement actually being effective?

A few sports supplements have been shown quite clearly to have some potentially helpful effect. Creatine monohydrate, for example, is known to help to increase the amount of energy that your muscles can store and produce, which, in turn, boosts athletic performance.

In fact, some research even indicates that there could be benefits of creatine supplementation for mental function, among other things.

Similarly, whey protein supplements are known to be a fast-digesting form of protein that might have some significant benefit for muscle gain, when used to keep overall protein intake at adequate levels.

Unfortunately, though, there are plenty of sports supplements which are not supported by good scientific evidence, and which rely largely on flashy branding to get out to the general public.

Spend a moment doing your own research on a particular sports supplement to see what official bodies and organisations have to say about it, before committing to buying it.

Are there safer, cheaper, or more reliable natural alternatives to the supplement?

Many fat burner supplements are made up largely of caffeine and green tea extract, both of which seem to have some significant effect on fat burning.

Because the fat burner pills which contain these ingredients are often so concentrated, however, it has happened that people have had lethal overdoses as a result of taking too many pills at once.

Drinking coffee and green tea would largely have the same benefits, while tasting better, being cheaper, and reducing the risk of such an episode.

Maintain your natural skepticism when shopping for supplements, and don’t let marketing hype convince you to spend a lot of money for a potentially risky supplement when a cup of coffee might be a decent compromise.

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Natural Ways To Improve The Quality Of Your Sleep

Humans need sleep, but all too often, this essential state of being evades us. If you struggle to get to sleep, even when you feel incredibly tired, or you wake during the night on a regular basis, you’re not alone. Up to 70% of American adults suffer from sleep problems, with more than 10% subject to chronic insomnia. While in some cases, it’s challenging to find a quick-fix, there are several things you can try to improve the quality of your sleep. Here are some natural solutions that could make all the difference.

Exercise

If you find it difficult to get to sleep, or you often feel like you’re not fully refreshed when you wake up, try and incorporate more exercise into your daily routine. The CDC recommends 150 minutes of moderate exercise per week. Exercise can benefit those who suffer from sleep problems in several ways. Exercise is a proven stress-buster, and it also provides a natural remedy for anxiety. Working out also helps to tire the body out, and it can be helpful for those who find it hard to switch off when they climb under the covers. Timing is crucial when it comes to the impact of exercise on sleep. Although physical activity can help you to feel more calm and relaxed, it tends to produce a natural high, which makes you feel energized and reinvigorated during and straight after your session. Try and exercise in the morning or early afternoon and avoid working out in the evenings.

When you hear the word exercise, you might recoil in horror at the thought of sweating it out in the gym or running for miles in the freezing cold. If the idea of joining the gym or pounding the pavements doesn’t appeal, don’t panic. There are so many ways you can get fit. Join a local team or club, work out at home using fitness DVDs or online workouts, walk or cycle to work every day or take up a new active pastime, such as kayaking, climbing, golf or yoga. It’s also really beneficial to make simple changes to your daily routine, especially if you have a job that involves sitting or standing still for long periods of time. Take regular breaks, stretch your legs, and always take the stairs rather than the elevator.

Image by AndiP
Image by AndiP
Comfort

When you get into bed, how do you feel? Do you sink into a divine mattress and feel all your troubles immediately melt away, or do you toss and turn, desperately trying to avoid springs in your back or a dip in the surface? If you haven’t replaced your mattress or your pillows for years, it could be time to make an investment that could have a dramatic impact on your health and well-being. Mattresses don’t last forever, and if you’re not comfortable, you may end up with a sore back and aching muscles. When you’re shopping around for a new bed, tailor your search. If you’re prone to pain, for example, read reviews, ask for advice from your doctor and look for the best mattress for lower back pain. Your mattress should provide support for your spine while you snooze, and if it’s not doing this, your pain could become more severe. We’re all different, and we have unique needs and preferences, so it’s always a good idea to try products for size before you buy. Some people prefer firm mattresses to soft, for example. Lie down, see how you feel, and compare brand reviews and prices before you make a decision. It’s also important to replace your pillows every 6-18 months, depending on the quality of the pillow.

Image via kaboompics
Image via kaboompics
Routine

Do you go to bed at the same time every night or do you hop between early nights and the early hours with wild abandon? If you’re guilty of falling asleep in front of the TV, or you’re known to get into bed and then scrawl through social media for hours on end, now is the time to adjust your sleeping habits and get into a routine. If you’re a parent, you’re probably aware of the impact of a solid sleep routine for kids. The trouble is that many of us forget to apply the same theory to adult life. Our bodies have an internal clock, and we can program them to function at specific times of the day. If you’re used to going to bed at 10:30 pm and getting up at 6 am, you’ll start to notice that you get tired as your bedtime approaches and you feel fresh when your alarm goes off in the morning. It may take you a few days to get used to your new regime, but you should find that sticking to times that suit you has a really positive impact.

Improving your sleep routine isn’t just about changing the times you go to bed and get up. It’s also about learning to prepare your body and mind for rest. Many of us spend our evenings checking emails or watching TV programs or films that stimulate us. If your mind is active when you get into bed, you might find it difficult to switch off. Taking an hour or even half an hour to relax and unwind will help to combat this problem. Watch programs that don’t have you on the edge of your seat, read a book, listen to music, flick through a magazine or enjoy a long, hot soak in the bath. Just do anything that enables you to embrace calm. Leave gadgets and gizmos out of your bedroom, and don’t check your phone late at night. It’s also beneficial to avoid eating late at night and to cut out caffeine after 4 pm.

Image via kaboompics
Image via kaboompics
Stress management

Many people find it difficult to sleep because of stress. If you’re getting into bed thinking about how much work you’ve got to do or you’re anxious about paying bills, for example, this can really take its toll. Stress increases the risk of sleepless nights, and insomnia exacerbates symptoms of stress, leaving you in a cycle, which is tough to break. If you are suffering from stress, it’s worth trying natural self-help techniques. Exercise is a popular choice, and activities like yoga, Pilates, swimming, jogging, and boxing can be incredibly therapeutic. You may also wish to try meditation and creative activities. Creative hobbies enable you to devote time to doing something you enjoy, they can provide an outlet for your feelings and thoughts, and they also give you something to focus on that isn’t a deadline or a bill that needs paying. Talking can also help people to deal with stress. If you can open up to a friend or a relative, you might find that you feel better, and they may be able to give you advice or emotional support that gives you clarity, reassurance or comfort. If talking to people you know is a daunting prospect, it may be beneficial to see a therapist. Some people also find that spending time with pets helps them cope with stress. Taking time out can also be helpful, especially if you feel like you always need an extra hour in the day.

Image via kaboompics
Image via kaboompics
Do you find it difficult to sleep? Are you always tired, or do you crave a restful, peaceful night that doesn’t involve waking up several times? Sleep problems are very common, but often, there are steps you can take to try and improve your sleep habits and ensure you get more rest. Try and exercise on a regular basis, make sure you’re comfortable and get into a routine that gives you sufficient time to relax and recover. Stick to a regime, take time to unwind before you go to bed, don’t take your phone into the bedroom with you, and try and manage stress as effectively as possible.

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